I was planning to join a gym starting this monday but it's thursday and i'm still shitting my pantaloons and dont have a plan what to do at ...

I was planning to join a gym starting this monday but it's thursday and i'm still shitting my pantaloons and dont have a plan what to do at the gym

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  1. 2 weeks ago
    Anonymous

    No worries, I got chu

    • 2 weeks ago
      Anonymous

      looks like pretty much what i was thinking of but i still have no idea how much weight should i put on so i dont kms myself by accident

      • 2 weeks ago
        Anonymous

        Gradually work up to a moderately heavy weight you can do for 5. Start with the empty bar. Progress is so fast at first it doesn't particularly matter what you start with, so be conservative.

        • 2 weeks ago
          Anonymous

          >start at 20kg bar
          >add 5kg on each side
          >fail and humiliate myself
          couldnt be me

          Do just barbell, feels light? Add 5-10lbs

          Repeat until you wouldn’t be able to finish 5 sets of 5

          Most commercial gyms of any size will offer a tour when you sign up. Take them up on it.
          Also look up a simple beginner program like 3x/week full body. One lift per muscle group per session. Look up how to perform each lift.
          Use your first 1-3 sessions to figure out what weights you need to use to get the rep range you want for each lift, (1-3 depending on if lifts change from session to session within a week, which they should). Meaning start light and work your way up until you are within the appropriate rep range. Say you are doing flat bench, and you want to your rep range to be 5-10. Start with just the bar, if you get to 10 and know you can do way more reps then stop and add some weight and try again. Keep doing that until you get to 5-10 range.
          That's the working weight you'll start with next time. Then you just progressively overload. Attempt to add a rep or a small amount of weight to each lift each session. Often people add reps until they get to the high end of their rep range, then they add enough weight to go back to the low end of the rep range, rinse and repeat.

          >Repeat until you wouldn’t be able to finish 5 sets of 5
          ok what do i do with the weight if i cant press it back up on bench press or squat that's very important

          >squat and deadlift on the same day
          >every other day
          Nope. Alternate it like your presses. Add chinups to both days.

          i wont be able to do more than like 3 chin ups in the next millenium i'm afraid

          Most commercial gyms of any size will offer a tour when you sign up. Take them up on it.
          Also look up a simple beginner program like 3x/week full body. One lift per muscle group per session. Look up how to perform each lift.
          Use your first 1-3 sessions to figure out what weights you need to use to get the rep range you want for each lift, (1-3 depending on if lifts change from session to session within a week, which they should). Meaning start light and work your way up until you are within the appropriate rep range. Say you are doing flat bench, and you want to your rep range to be 5-10. Start with just the bar, if you get to 10 and know you can do way more reps then stop and add some weight and try again. Keep doing that until you get to 5-10 range.
          That's the working weight you'll start with next time. Then you just progressively overload. Attempt to add a rep or a small amount of weight to each lift each session. Often people add reps until they get to the high end of their rep range, then they add enough weight to go back to the low end of the rep range, rinse and repeat.

          >Most commercial gyms of any size will offer a tour when you sign up. Take them up on it.
          not a commercial gym it's literally tiny and i'm afraid to meet people i know because i have asparagus so i have to figure out when the gym is basically empty

          My gym has a learn to lift class for like 30 mins where they teach you basic form and help you get going. See if they have this at your gym.

          unlikely

          • 2 weeks ago
            Anonymous

            Just ignore everything here and follow this exactly: https://startingstrength.com/get-started/programs

            • 2 weeks ago
              Anonymous

              ok but what do i do with the weight if i cant press it back up on bench press or squat that's very important

              • 2 weeks ago
                Anonymous

                Start whistling or thrashing your legs about someone will come to your aid

              • 2 weeks ago
                Anonymous

                learn roll of shame and use safety pins

          • 2 weeks ago
            Anonymous

            >what do if can't lift
            You dump it. Use a power rack with safeties if you need to. Your bench will be so light weight early on that even if you can't lift it you can roll it down to your lap without killing yourself and stand up from there.

          • 2 weeks ago
            Anonymous

            >what do if can't lift
            You dump it. Use a power rack with safeties if you need to. Your bench will be so light weight early on that even if you can't lift it you can roll it down to your lap without killing yourself and stand up from there.

            Also, another option is to just not do lifts that can put you in that position. As examples: for bench, use dumbbells instead of barbell; for squat, do bulgarian split squats with dumbbells or kettlebells. Shit like that.

      • 2 weeks ago
        Anonymous

        Do just barbell, feels light? Add 5-10lbs

        Repeat until you wouldn’t be able to finish 5 sets of 5

        • 2 weeks ago
          Anonymous

          >5 sets of 5
          This isn't stronglifts Black person

    • 2 weeks ago
      Anonymous

      >squat and deadlift on the same day
      >every other day
      Nope. Alternate it like your presses. Add chinups to both days.

      • 2 weeks ago
        Anonymous

        Only for the first 2 weeks. Why don't you read the fricking book before commenting?

      • 2 weeks ago
        Anonymous

        Because you didn't mention a book, stoopid.

        • 2 weeks ago
          Anonymous

          Whoops, guess I'm stoopid too.
          Meant for you

          Only for the first 2 weeks. Why don't you read the fricking book before commenting?

          , dumbass.

      • 2 weeks ago
        Anonymous

        Lol it's starting strength you fricking monkey

    • 2 weeks ago
      Anonymous

      Why do people keep shilling this dogshit program.
      3 exercises per day, 5 reps sets, deadlifting? Who the frick is this for?

  2. 2 weeks ago
    Anonymous

    I give up looking for woman, period.

  3. 2 weeks ago
    Anonymous

    White women love big ugly asian nerd wiener

    • 2 weeks ago
      Anonymous

      you might have one of the rarest fetishes (amwf) on Earth
      I just want you to know that

  4. 2 weeks ago
    Anonymous

    Most commercial gyms of any size will offer a tour when you sign up. Take them up on it.
    Also look up a simple beginner program like 3x/week full body. One lift per muscle group per session. Look up how to perform each lift.
    Use your first 1-3 sessions to figure out what weights you need to use to get the rep range you want for each lift, (1-3 depending on if lifts change from session to session within a week, which they should). Meaning start light and work your way up until you are within the appropriate rep range. Say you are doing flat bench, and you want to your rep range to be 5-10. Start with just the bar, if you get to 10 and know you can do way more reps then stop and add some weight and try again. Keep doing that until you get to 5-10 range.
    That's the working weight you'll start with next time. Then you just progressively overload. Attempt to add a rep or a small amount of weight to each lift each session. Often people add reps until they get to the high end of their rep range, then they add enough weight to go back to the low end of the rep range, rinse and repeat.

  5. 2 weeks ago
    Anonymous

    My gym has a learn to lift class for like 30 mins where they teach you basic form and help you get going. See if they have this at your gym.

  6. 2 weeks ago
    Anonymous

    evaporate the trannitor

  7. 2 weeks ago
    Anonymous

    What are you training for exactly? If it's anything to do with looking better then don't follow the moronic powershitter shit. Just find a few machines and follow the instructions printed on them or a youtube video. If it's really that bad you can just walk on the treadmill to take in the atmosphere or show up at 2am with a hoodie. It gets easier, trust me. Also watch Jeff Nippard on youtube.

  8. 2 weeks ago
    Anonymous

    thoughts on the 5×5 routine? i've paired it with 30 minutes of cardio for weight loss this past week.

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